Upper Arms Exercise · Body Weight
Close-Grip Push-Up
Also known as: Close-grip Pushup
- Category
- Upper Arms
- Equipment
- Body Weight
- Target
- Triceps
Biomechanical cues verified by the PlanWorkouts Science Review Board under CSCS editorial oversight; see our editorial standards.
The Close-Grip Push-Up is a compound upper arms movement designed to train the Triceps with direct engagement of the Shoulders.
Transverse plane horizontal adduction of the shoulder combined with elbow extension. Peak mechanical stretch occurs when pectorals are fully lengthened at chest level. Scapular retraction is vital for shoulder joint safety. Executing this with strict form maximizes muscle fiber recruitment while protecting joint structures.
Quick Exercise Facts
Target Muscle Activation
Bringing the hands close together under the chest turns a standard push-up into a triceps-dominant exercise, similar to what a close-grip bench press does relative to a standard-width one. The chest still assists, but the triceps take on noticeably more of the pressing load through this narrower hand position. It's harder than it looks — the narrower base also demands more shoulder and core stability to keep the elbows from flaring out.
How to Do the Close-Grip Push-Up
- Get into a high plank, placing your hands close together directly beneath your shoulders.
- Brace your core and bend your elbows to lower your body toward the floor, tucking your elbows in near your sides.
- Drive through your palms, straightening your arms to press back up to the starting position.
- Continue for the prescribed repetitions while maintaining full control through both the lift and lower phases.
Recommended Sets & Reps by Training Goal
70–80% 1RM · 90–120s rest
85%+ 1RM · 2–3 min rest (Calc 1RM)
50–60% 1RM · 45–60s rest
Biomechanical & Joint Load Cues
Transverse plane horizontal adduction of the shoulder combined with elbow extension. Peak mechanical stretch occurs when pectorals are fully lengthened at chest level. Scapular retraction is vital for shoulder joint safety.
Common Mechanical Mistakes & Form Errors to Avoid
- Excessive Elbow Flare (90°): Flaring the upper arms directly perpendicular to the torso pinches the supraspinatus tendon against the acromion. Tuck elbows to roughly 45–70 degrees.
- Loss of Scapular Retraction: Allowing shoulder blades to slide forward off the bench shifts mechanical tension off the pectorals onto the delicate anterior deltoids.
- Bouncing Off the Sternum: Using ribcage recoil to bounce the load bypasses the critical bottom turnaround stretch where muscle protein signaling is highest.
Proper Breathing Patterns & Core Engagement
Inhale deeply during the lowering (eccentric) phase while pinning shoulders back. Exhale forcefully through the concentric pressing phase past the friction zone.
Add the Close-Grip Push-Up to Your Custom Workout Routine
Build a personalized, science-backed workout plan matching your training goals, equipment access, and schedule.
Injury Modification & Joint Safety
Lifters with anterior shoulder impingement or AC joint inflammation should restrict elbow flare to 45–60 degrees or substitute with neutral-grip dumbbell presses. If joint irritation persists, immediately stop and substitute this movement with another exercise from the Upper Arms exercises category.
Muscles Worked
The Close-Grip Push-Up primarily targets the Triceps, with Chest as the primary synergist muscle group, along with the Shoulders.
More Upper Arms Exercises
Assisted Standing Triceps Extension (with Towel)
Assisted Triceps Dip (kneeling)
Band Alternating Biceps Curl
Band Close-Grip Push-Up
Band Concentration Curl
Band One Arm Overhead Biceps Curl
More Triceps Exercises
Band Side Triceps Extension
Barbell Close-Grip Bench Press
Barbell Decline Close Grip To Skull Press
Barbell Incline Close Grip Bench Press
Barbell Incline Reverse-Grip Press
Barbell Jm Bench Press
Equipment Alternatives
Don't have body weight? These target the same triceps with different equipment.
Band Side Triceps Extension
Barbell Close-Grip Bench Press
Cable Alternate Triceps Extension
Dumbbell Close Grip Press
Featured in Curated Workouts
Train the Close-Grip Push-Up with structured progression in these complete workout routines:
Titan Calisthenics Full Body Circuit
High-intensity bodyweight strength circuit engineered for relative upper and lower body power with zero equipment.
Push-Up Mastery & Chest Progression Circuit
Systematic multi-angle push-up progression targeting upper, mid, and lower pectoral fibers.
Zero-Equipment Upper Body Pump
Targeted bodyweight pulling and pushing sequence building upper body mass at home.
FAQ
- What muscles does the Close-Grip Push-Up work?
- The Close-Grip Push-Up primarily targets the triceps as the primary agonist. Synergist assistance is provided by the chest along with the shoulders. Maintaining strict biomechanical alignment ensures maximal tension remains focused on the intended muscle fibers rather than shifting to surrounding stabilizer joints.
- What equipment do I need for the Close-Grip Push-Up?
- The Close-Grip Push-Up is performed using no equipment — just body weight. Ensure all equipment is securely positioned with collars or safety pins locked before loading working sets. If you train in a home gym or minimal setup, explore our equipment-free and resistance band alternatives below.
- What is the most common form mistake on the Close-Grip Push-Up?
- The most frequent error is excessive elbow flare (90°): Flaring the upper arms directly perpendicular to the torso pinches the supraspinatus tendon against the acromion. Tuck elbows to roughly 45–70 degrees.. Controlling the 2 to 3-second eccentric lowering phase ensures maximal hypertrophic stimulus while shielding connective tissue.
- How many sets and reps should I perform on the Close-Grip Push-Up?
- For muscle hypertrophy and size, aim for 3 to 4 working sets of 8 to 12 repetitions at 70% to 80% of your 1RM with 90 to 120 seconds rest. For absolute strength development, prioritize 4 to 5 sets of 3 to 6 heavier reps with 2 to 3 minutes rest.
- What's a good alternative to the Close-Grip Push-Up?
- If you don't have access to the space or setup it needs, the Band Side Triceps Extension targets the same triceps using band instead. This alternative replicates the same joint angle and movement plane while allowing you to train effectively with different available gear. You can also substitute it seamlessly in our free Workout Plan Builder.